Protein is the most important macronutrient for building muscle and is involved in a plethora of bodily functions. , and other negative side effects, there are some general guidelines that everyone should follow.
According to the Food and Drug Administration (FDA), the Recommended Dietary Allowance (RDV) for protein is 0.8 grams per kilogram of body weight, but research indicates you may need more. Plus, if you’re an active individual, pregnant or nursing, move around a lot, or are a real athlete. It is important to make sure that you are achieving the desired amount.
diversity is key
We know you need more protein, but are you fed up with chicken and salmon? There are plenty of other foods that are high in protein and can provide the same amount as the most popular choices. Plan your meals for the week and play with meats you wouldn’t normally eat, such as game meat, quail, pork ribs, and lamb. Find good recipes for cod or red snapper instead of tuna or salmon. Have breakfast for dinner, make a delicious frittata, explore some vegan options, and up your protein intake with beans and legumes for meatless Mondays.
By adding variation to your daily diet, you may discover new foods that you will fall in love with. It also gives your body the chance to absorb nutrients from different sources and find out which ones work best for you and which don’t sit well in your stomach.
Don’t Underestimate Plant Sources
When you hear the word protein, you probably immediately think of meat and animal products. ), it’s important to learn which plants you can add to your diet and know what you’re getting…a good amount of protein.
The best vegan protein sources include tofu, tempeh, edamame, beans, lentils, spirulina, nuts, seeds, quinoa, wheat protein, and protein-rich vegetables such as potatoes and leafy greens. Even if you’re not ready for a meatless diet, adding some of these foods as a side dish or as a complement to your animal protein will already give you more in every bite.
Thanks to the variety of protein calculators out there, it’s easy to roughly calculate your daily protein intake needs. It’s not perfect, but it’s a great baseline to start with. Your body will tell you if it’s enough or too much.
Once you have the numbers, get a good food scale and start measuring ingredients to make sure you’re getting the recommendations.While 1 ounce of chicken has 8 grams of protein , 1 ounce of tofu contains only 2 grams. Know your protein numbers and weigh your regular meals. You’ll probably find yourself eating too much for your daily needs.
Include a protein shake or bar
If you’re going to the gym regularly, your protein intake should be higher than your baseline, and it’s important to nourish your muscles to help repair and grow. You cannot increase your intake through diet alone. That’s where protein shakes, protein bars, and other protein-rich products can help.
Providing 20-30 grams of protein per serving in one convenient drink or snack typically provides the equivalent of 3-4 ounces of meat without the need to digest or cook all your food. . It’s a great way to increase your protein intake without much effort, especially if you’re on the road a lot or don’t have time to add another meal to your day.
With that said, find a protein-rich product that works for you. Egg protein or pea protein powder may be used.
Choose protein-rich snacks
If you like to snack, choose foods wisely, such as jerky, cottage cheese, nuts and seeds, hummus, Greek yogurt, peanut butter, and protein bars. Serving sizes are usually smaller than meals, so they can definitely count as snacks. Plan ahead and always have high-protein snacks on hand to avoid reaching for anything else.
The regular snacks on display in any store are rarely high in protein, are ultra-processed, sugar-filled, and have too much fat. Incorporate extra protein into your diet. There are now brands that have really gone to great lengths to create foods with more protein than usual, making it easier to hit your protein goals.
Enhance your regular diet
If you’re reading this and wondering how difficult it is to change your complete eating plan and habits, you don’t have to. I can do it.
Add peanut butter to your fruit bowl, top your morning cereal with chopped nuts and seeds, find a good, high-protein granola to sprinkle on your yogurt, and add an egg to your lunch salad for extra texture. There are plenty of things you can do with a few tweaks to avoid straying too far from your usual eating plan.
How much is too much?
Is it okay to eat too much protein? Of course you can, but is it easy? not really. It’s hard to imagine going overboard unless he’s chugging down a bottle of protein powder or he can eat pounds of meat a day without having digestive issues.
That said, hardcore bodybuilders who are very strict on their diet and weigh all almonds may be able to achieve high numbers, but this is rarely the case for the general public. Adequate protein intake is not the same for your partner, mother, best friend, or neighbor.
Too much protein can be detrimental to your health, especially your kidneys, so if you start experiencing indigestion, bloating, or kidney problems, see your doctor to get to the bottom of your health problem. It could be your protein intake, or it could be something completely unrelated.
Try incorporating these tips into your daily diet. If you’re interested in easy ways to fortify your diet by replacing foods with higher-protein versions, here are our top tips.